Ahhhh summer is rapidly approaching. In Georgia we have already seen a few 80+ degree days which makes daytime running less than desirable.
|See my HUGE fanny pack??|
I’ll admit – I’m not one to stop at water stations during races… I completely avoided them during my 15k (no I dont encourage this), but I can’t grasp the coordination of cup, mouth, drink, and swallow all while running. Now that I’m training for a half marathon (and did I mention we are OFFICIALLY signed up for a full marathon in November??) I know that it’s time to do the hydration thing. A June half can NOT be done without being properly hydrated. It’s just a fact.
In comes the “FuelBelt“. We have heard the buzz about them…. everyone swears by them… I’ve seen them at race expos – but will I be able to RUN in a belt with water bottles??? Well – I DID wear a fanny pack (oh yes, I called it that) during the Breast Cancer 3-day… it was BIG and HEAVY…. but was it comfortable?? Heck no! We contacted the folks at FuelBelt to see if they would let us try them -and THEY DID!!
So now I sit and eagerly await the arrival of the FuelBelt… Operation proper hydration will soon be in effect. And you better believe we will report back after our first long run with it!!
And while we are on the topic… we found a great list of tips from our friends at FuelBelt.com Check out what they have to say:
- Find a baseline for your sweat rate.
Weigh yourself before and after an hour run. You will need to drink 20 – 24oz of liquid for every pound lost. Additionally, you can check your urine’s color. It should be pale but not colorless. If it is too dark, you need to hydrate more. If it is colorless, you may be over-hydrating.
- Drink before, during and after your exercise.
If you get behind with your hydration, it is better to slow down and drink than to skip it entirely.
- What and when you drink is determined by many variables.
These variables include length of run, outside temperature and your pace. Water or a low-calorie sports drink will suffice for runs under an hour. For one to two hours, choose a sports drink with 60g of carbs and 300 – 1000mg of sodium per 32oz. For runs that are longer than 2 hours, use an endurance sports drink.
FuelBelt Revenge R20 in Arctic Blue
xperiment and practice your hydration plan.
Don’t wait until race day to try your hydration plan — experiment and practice during your training. Keep a log of what works for you to determine your best race day fluid replacement strategy.
- Drink small amounts at one time, but drink often.
This will allow for proper absorption. A good rule of thumb is 6 – 8oz every 15 minutes.
FuelBelt bottles hold 7oz for easy monitoring of liquid intake.
- Avoid commercial soft drinks.
Avoid empty calories and choose an electrolyte sports drink instead.
- Monitor your alcohol and caffeine intake.
While not necessary to avoid it, caffeine is a diuretic that can cause dehydration. Use it judiciously.
If you are an early morning runner, keep a glass of water by your bedside and hydrate throughout the night.
- Give your bladder a break.
Stop drinking one hour before a race to give your bladder a break and help settle your stomach.
- Stick to what you know.
In the days leading up to a race, do not experiment with food or drink. Keep to what you know and have been training with to avoid any surprises on race day